Wednesday April 8th “At-Home Workout”

Warm up – 3 Rounds

1 min Run

10 Roll Over to V-sit

10 Wall Hinge + Side to Side

10 Yoga Push-up

Prep – 2 Rounds

5/5 Hang Clean + Jerk

5/5 Hang Snatch

10 Mountain Climbers

10 Up-Downs

10 Butterfly Sit-ups

A) United In Movement – WOD #4

9 min AMRAP

Compete –

30 – 20 – 10

Alternating DB Hang Clean and Jerk

Butterfly Sit-ups

Right into

30 – 20 – 10

Alternating DB Snatch

Butterfly Sit-ups

Move Hard + Just Move

30 – 20 – 10

R/L Mountain Climbers (MH – must touch knee to arm , JM – doesn’t have to)

Butterfly Sit-ups

Right into

30 – 20 – 10

Plank Up-Downs (JM – knees allowed)

Butterfly Sit-ups

B) 2/3 x 800m run – rest 5 min between

Mobility –

Calf Stretch – 2 min per side

Standing Hamstring – 2 min per side

Chicken Wing – 2 min per side

April 8, 2020

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